You've probably never heard of the TLC Diet, but this under-the-radar eating plan has actually been around for years now. Meant to lower your cholesterol but also a naturally low-fat plan that helps you lose weight easily, the emphasis on a variety of fiber-rich plant foods and low-fat protein options makes this plan a healthy AND filling way to drop the pounds. If you want to know more about how to lose weight and actually keep it off, here are 12 things that you need to know about the TLC Diet before you get started.
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1. The TLC Diet is short for "Therapeutic Lifestyle Changes."
The TLC Diet, which is short for Therapeutic Lifestyle Changes, aims to help your heart health by optimizing cholesterol levels and could, for many, also result in the added bonus of weight loss.
2. The TLC Diet has been named the fourth best overall diet.
Although it is only the 18th best diet for weight-loss (which is still a pretty big deal!), it actually came in fourth in the best overall diet rankings for 2017, according to US News and World Report.
3. The diet's biggest emphasis is on making smart menu choices.
The TLC Diet does have a focus on food, physical activity, and weight management, but their biggest lifestyle changes involve teaching those on the diet to make smart menu choices.
4. The plan was developed in 2001 by the National Institutes of Health.
Initially developed in 2001 by researchers at the National Institutes of Health, the TLC Diet has also been endorsed by the American Heart Association and backed by solid science.
5. The TLC Diet is NOT a deprivation plan.
You know how many diets focus on telling you what NOT to eat? The TLC Diet is all about filling your plate with low-fat animal proteins and tons of plant products.
6. The TLC Diet has specific rules for what you should eat.
Here is what you should eat per day: 3-5 servings of veggies or dry beans/peas, 6 or more servings of grains, 2-3 servings of low-fat or fat-free dairy, 5 or less ounces of lean meat, fish or poultry, unsaturated fats/oils in moderation, and yes, even low saturated-fat sweets.
7. The TLC Diet is meant to raise your good cholesterol.
The TLC Diet was originally created to raise your HDL cholesterol level, which is the good cholesterol that keeps heart disease in check. Dropping pounds is often a part of managing cholesterol, which is the whole point of this new eating plan.
8. The TLC Diet doesn't have a specific calorie count for all.
While you should still make sure that your calorie range stays within what is best for your height, weight and activity level, the TLC Diet doesn't require a strict eye on how many calories you're eating.
9. The TLC Diet does require you to keep track of numbers, though.
The TLC Diet does, however, have specific guidelines about other things you should be tracking, primarily: Only 25-35% of your daily calories should come from fat, less than 7% of your daily calories should come from saturated fat sources and no more than 200mg of cholesterol per day.
10. The TLC Diet does have simple rules about exercise, however.
The TLC Diet does, however, have specific specific and simple exercise requirements: A minimum of 30 minutes of moderately intense physical activity. Try brisk walking on most days of the week, basically.
11. The TLC Diet also says you should avoid some specific foods.
For the TLC Diet, stay away from saturated fat like red meat, butter, cheese and whole milk. You should also stay away from trans fat, like those found in fried food, pastries, cookies and crackers. Alcohol should be limited to 1 drink per day and you should have less than 2,300mg of sodium per day.
12. The TLC Diet may look a little similar to other plans you've tried.
The TLC Diet probably sounds a lot like other heart-healthy diets, such as my fave Mediterranean Diet, but it has more flexibility in what you eat. It can be customized to vegetarians or those on a gluten-free diet and, because it's a low-fat diet, losing weight usually happens naturally.
